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Hazelnuts may not be as popular in the United States as almonds, pecans or walnuts, but they’re just as nutritionally valuable. They’re also just as versatile as other varieties -- once the sweet, cream-colored nuts have been freed from their smooth brown shells, you can eat them as-is, roasted, chopped and used in recipes, ground into butter or processed into flour.

Fresh Hazelnuts

You can eat hazelnuts straight from the tree, provided you have something that can break them open. A hazelnut is ripe when its fuzzy outer husk splits and exposes its hard shell, which must be cracked open to obtain the edible kernel, or nut meat. While the kernel itself tastes sweet, the papery skin that covers it is somewhat bitter. A 1-ounce serving of raw hazelnuts -- or about 21 kernels, according to the U.S. Department of Agriculture -- provides just under 180 calories. These calories come from 17.2 grams of mostly unsaturated fat, 4.2 grams of quality protein and 2 grams of carbohydrates. Raw hazelnuts also supply nearly 3 grams of dietary fiber per serving.

Raw vs. Roasted

Although hazelnuts are available in the shell, most are shelled for easy consumption. Apart from their slightly lighter color, raw hazelnuts are almost identical in appearance to the roasted variety. Both types retain all or at least some of their skin unless they’ve been blanched. The roasting process intensifies the nut’s natural sweetness. According to the USDA, roasted hazelnuts are slightly higher in thiamine and potassium, while raw hazelnuts are a slightly better source of folate and vitamin C. Overall, however, raw and roasted hazelnuts are nutritionally comparable.

Health Benefits

Consuming nuts on a regular basis is associated with a significantly lower risk of developing heart disease and Type 2 diabetes. Eating a 1-ounce serving of nuts at least five days a week -- in the context of an otherwise healthy lifestyle -- has been shown to lower the risk of having a heart attack by about 50 percent, according to the Linus Pauling Institute. Collective evidence also indicates that people who eat nuts typically weigh less than those who don’t, which suggests that eating nuts may be useful in controlling body weight.

Serving Suggestions

Hazelnuts are commonly used in chocolate, confections and baked goods, but that doesn’t mean they can’t be incorporated into healthier fare. Stir raw, roasted or toasted hazelnuts into yogurt, oatmeal or muesli. A fresh green salad is more flavorful and satiating with a handful of chopped hazelnuts. Top a few slices of grilled pineapple with finely chopped hazelnuts for a light and nutritious dessert. You can also add them to quinoa, risotto or virtually any other grain dish. Like all nuts, hazelnuts spoil quickly and shouldn’t be bought in bulk. Shelled hazelnuts typically last for about four months in the refrigerator or freezer.

About the Author

Based just outside Chicago, Meg Campbell has worked in the fitness industry since 1997. She’s been writing health-related articles since 2010, focusing primarily on diet and nutrition. Campbell divides her time between her hometown and Buenos Aires, Argentina.